December 19, 2014 admin

12/19/14

1a. 3×15 Banded Glute Walk – ea side, rest :30
1b. 3×40 Russian Twists, rest :30
1c. 3×15 DB Clean and Press, rest :30

Notes:  Take 3-4mins to get organized, 13-14mins to complete.

2. 4 RFT (13min cap):

500m/400m Row
8 DB Snatch
8 Burpee


Competitor’s Program

1a. 3×2-3 Single Arm DB Press – Seated, 21X1, rest :60 DB in both hands, only one works at a time – do all reps on one, then switch
1b. 3×3-4 Strict Chin Up, 21X2, rest :60 – add weight if necessary

2. AMRAP 8mins @ 85%

12 Deadlifts 185/125
12 Push Ups
12 T2B

3. 10mins on Airdyne at 70%


“We build too many walls and not enough bridges.” – Isaac Newton

Improving Range of Motion

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